Best cardio workouts for losing weight

Best cardio workouts for losing weight

Adding protein shakes to your nutrition plan is a great way to start your weight loss journey, but it isn't enough to burn fat. You must engage in activities and add cardio exercises to an active lifestyle if you really want to shed unwanted pounds.

Burning fat is an art form that is backed by science. However, not all cardio workouts are created equally. Whether you are just trying to shed a few extra pounds or maintaining a beautiful physique, here are some of the best cardio workouts for burning fat.


Running is, by far, one of the best aerobic exercises for burning fat. It also raises your metabolism long after you have completed your workout, offering additional fat burning effects. Running or jogging, not sprinting, burns around 600 calories per hour. It also strengthens the respiratory system. The use of the arms in jogging and running burns additional calories as opposed to walking. Sprinting tends to be anaerobic, raising the heart rate above the recommended range to be beneficial for fat burning purposes.

Stair climbing

Stair climbing is another great cardio workout for burning fat and toning a slim physique. It can be done around town or on a stair-climbing machine. This type of activity burns about 360 calories per hour for the average person. Of course, those who weigh more will burn more calories in the same amount of time. Incorporating lunges into your stair climbing routine can maximize the physical benefits it offers.

Jumping Rope

Jumping rope is a high-impact cardio workout that burns over 1,000 calories per hour. It improves stamina, strength and speed while toning calves and shoulders as well. Jumping rope can even help fight osteoporosis thanks to its high impact nature. It also requires enormous amounts of strength, skill and focus. Jumping rope is a fantastic activity to incorporate into your cardio routine but it must be done correctly to realize benefits without injury.


Kettlebell exercises offer a variety of movements to keep your workouts from getting monotonous. They can also help you burn up to 1,200 calories per hour when done correctly. Kettlebells offer the perfect marriage between cardio and strength training to melt those extra pounds. There are multiple kettlebell exercises for all fitness levels and they will help you melt that stubborn fat like soft butter.


Cycling can burn about 600 calories per hour, whether on the road or on a stationary bike. It also has the added benefit of being low impact, making it ideal for most people regardless of physical ability. The added resistance on a stationary bike can help carve out those front quad muscles for incredible definition. Muscle burns more calories than fat, so the more you build the more fat you'll burn. It's also a great way to incorporate activity into your everyday routine.


Swimming is a fantastic total body workout that also burns about 600 calories per hour. This is a great activity for people of all fitness levels and the risk of injury is minimal. Many people find it easier and fun to work out in the weightless environment of water, and it is very low impact. It can be tempting to stick with the common freestyle stroke but changing your stroke frequently will help work different muscle groups, burning more calories.


Rowing is an excellent total body workout that burns around 840 calories per hour. It works all of the major muscle groups helping to strip your body of that pesky fat. This aerobic exercise is a high-intensity activity but offers less impact than running. Rowing offers all the physical and respiratory benefits without the same risk of injury. Most gyms offer rowing machines making them easily accessible, even if you don't have a boat.

High-intensity interval training

Also referred to as HIIT, high-intensity interval training provides a maximum fat burning effect and raises your metabolism for up to 24 hours after completion. HIIT can be completed while running, rowing, jumping rope and doing other various forms of aerobic exercise. It involves combining moderate intensity cardio activity with vigorous cardio intervals. For instance, one may jog for two minutes, then sprint for one minute before jogging again. A 30-minute HIIT circuit can burn 450 calories or more, depending on the activity.

Embarking on a weight loss journey requires planning and dedication. In addition to regular aerobic activity, you must also incorporate plenty of protein into your nutrition plan. If you need a great tasting, nutritious protein supplement to add to your diet, Nutrition53 offers some great options to fit every lifestyle. Remember, a healthy lifestyle is the best choice you'll ever make.